Wod

[state637]

Strength
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Overhead Triceps Extension x 20 reps
Rest 60-90 seconds
DB Row on each side x 6 reps each arm @ 21X0
Rest 60-90 seconds

Conditioning
15 Minute AMRAP
10 DB Push Presses
20 Sit-Ups
30 Double Unders

 

[Rusty Shackelford]

15 min stretch and warm up

Every 2 mins x 24 mins
4 back squats at RPE8
12 DB hip thrusts
20 slow knee tucks

Accessory Work:
-OH DB tricep extension
4x10/10 at RPE6
-Single arm DB row
4x8/8 at RPE8
- barbell curl
4x12 at RPE7

 

[TripleJ]

28 minute AMRAP:
-800m run
-6 clean & jerks @ 165#
-12 skater hops
-16 toes to bar

 

[Marty]

Today's 5am grind; inspired by Vernon Griffith & GBRS

5'9" 165lb BW

Warm Up:

• Shinbox Rotations
• Lateral Bridges
• Glute Mobilization
• Calf Hops & Stretches

Work: lift, then rest about a 60-90 sec then back into the lift.

• KB Swings: 1x 8-10 reps with 80lb KB, 2x8 with 88lb KB
  • then..
• Trap Bar Deadlift: 1x10 reps at 150lb, 1x8 at 240lb, 3x8 at 330lb, 1x8 at 350 lb

Circuit Work One: First exercise, then immediately to the next, then rest 60-90 seconds, repeat three times

• Single Arm / Single Leg KB Row with 70lb KB
• Hamstring Bridge Tricep Pullover

Circuit Work Two: First exercise, then immediately to the next and next, then rest 60-90 seconds, repeat three times

• Double Dumbell Swing: 8 reps with 2x 30lb dumbbells- fast and explosive
• Farmer's Carry ~20 yards with 2x 85lb dumbbells (bodyweight)- controlled and balanced
• Row Machine: 20 seconds max effort ~130 meters- go fast, be a savage

Circuit Work Three: First exercise, then immediately to the next and next, then rest 60-90 seconds, repeat three times

• 10x Hanging Leg Raises- slow and controlled
• 6x6 side to side 20lb ball slams- fast and explosive
• 6x6 GHD sit up; left hand touches right toe / right hand touches left toe

Cooldown:

• Static stretches 10-15 seconds, then back into the same stretch but deeper
• foam roll back, hips, legs
• lacrosse ball rolls bottom of feet

 

[rharbaugh]

3.5 miles 275' w/ weighted vest
+ 3 miles taking my 22 on a walk through the squirrel woods

 

[mtwarden]

5 miles (500' ) with my wife and Tiny Elvis; nice and cool today but the smoke that we got rid of with a shift of wind (from west to north) has only been replaced with Canadian smoke. Lots of fires to our west and lots of fires to our north

Fortunately the smoke is on the mild side and we can still hike, just not much for views.

 

[brca005]

21min EMOM
Min 1: thrusters x10
Min 2: 1 round of Cindy
Min 3: deads x10/kb swing x10/row x10

1 hour jiu jitsu

 

[Jbark60]

2 min work 2 min rest
10 deadlifts 225/155 max box jump over 24" 38
12 dl max bjo 38
14 dl max bjo 37
16 dl max bjo 36
20 dl max bjo 33

 

[Marty]

21min EMOM
Min 1: thrusters x10
Min 2: 1 round of Cindy
Min 3: deads x10/kb swing x10/row x10

1 hour jiu jitsu

Good for you man. An hour on the mats is a smoker!

 

[mtwarden]

strength train this afternoon

deadlifts 3/3/3+/amrap @ 70/80/90/70%
oh press 3/3/3+/amrap @ 70/80/90/70%
weighted lunges x 2
pullups 30-30-26
core

 

[Jbark60]

Back squat 4x5 up to 255
14.4/23.1
14 min amrap
60 cal row
50 toes to bar
40 wallballs
30 power clean 135
20 mu
201

 

[brca005]

Good for you man. An hour on the mats is a smoker!

Thanks! I average 3 days a week on the mats, got a comp coming up in October so I need to get after it and start to really sharpen my game.

10 rounds:
Dead/clean/thruster x5x3x1
Cindy

 

[mtwarden]

ME workout—7 miles (1600', 1400' in the first mile) 35 lb pack; I was ~ 10% quicker than the last workout and 20% faster than the first one. Going to bump up to 45 lbs next week.

 

[sargent]

2 miles today.

 

[sargent]

4 miles with a 35# pack today.

 

[Marty]

Today's 5am grind; inspired by Vernon Griffith & GBRS- Standards Check Up

5'9" 165lb BW

Warm Up:

• Shinbox Rotations
• Calf Hops & Stretches
• Bands for back, chest, scaps

Standing Broad Jump: goal is to jump 93" (my height (69") + 24")

• Jumped 82" (11" short of the goal)

Barbell Benchpress body weight: goal is to get 20 perfect reps

• 19x reps performed

Trap Bar Deadlift: goal is to lift double my bodyweight five times.

• Got this done, easily.

Pullups: goal is 20x perfect reps; no swinging, kipping, or manbuns allowed.

• Got it done. Maybe had 1-3 more reps in the tank.

Farmer's Carry Body Weight Dumbbell: Goal is 250ft + with 2x 85LB dumbbells.

• Got about 300 feet

800m / 0.5 mile Run: Goal is sub 2:45

• 2:46 (I suck!) 151 AVG HR / 5:28min/mi pace

Cooldown & Reflection:

• I think a lingering calf injury from a big skiing day last winter is affecting my performance and expressing this weakness in the broad jump and 800m run.
• I've got a PT appointment to next week to take a look at this problematic calf injury. I had good short term results with RICE and dry needling. Time for me to take this rehad more deliberately.

Cheers! Hope you're all having a great weekend!

 

[mtwarden]

6 miles (700' ) with DW and Tiny Elvis; very smoky today—mostly from out of state (or Canada) fires—we have several fires going but (thankfully) nothing huge